Ute CrossFit: Salt Lake City, Utah

04.01.10 WOD

WOD

10 KB Swings

20 Knees to Elbows

30 PVC Good Mornings

AMRAP in 14 minutes

Challenge: 3 rounds for time of 10 TGU's and 2 pushups

 
Syd Stoner going Caveman with no shoes! 

 

03.31.10 Benchmark Wednesday

BASELINE x2

500m Row

40 Squats

30 Sit-ups

20 Push-ups

10 Pull-ups

Rest 3 min and repeat

Challenge: Skin the Cat

Ever check out the Skills Levels section of your log books?  You should, because we're going to start checking off benchmarks and working to complete the levels.  It's something we haven't talked about much, but it's a great way to pin point weaknesses and work toward a great all around level of fitness.

 
Tonia: "Hey Jess, are you going to CrossFit today?"

Jessica: "Heck yeah, and I'm wearing a pink long sleeve with black pants!"

Tonia: "Awesome, I'll wear the same so we can match.  Make sure you also wear running shoes."

Jessica: "Word, see you there.  Let's dominate today!:

Tonia: "For Shizzle!"

 

03.30.10 WOD

Thanks to Dan, Bryan, Austin, and Adam for trying out for the Affiliate cup team.  They all did amazing, showing a lot of heart and pushing each other to the limit.  On WOD 2 they were all within a half round of each other, the top 3 guys being separated by only 7 push-ups. 

WOD

Five rounds for time of:
40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings, 24/16 kg

This one taken from the mainsite yesterday.  Looks like a real hoot!

Challenge: Partner Bodyweight Relay.  Work with a partner and complete:

 50 pull-ups, 50 push-ups and 50 sit-ups as fast as possible!

In your dreams coach Alli! 

03.29.10 Magic Mile

Congrats to AJ on becoming Level 1 Certified last week in Boise, ID!!!  Can't wait for you to put your knowledge to use as a Ute CrossFit instructor!

Strength/Power Workouts have been changed.  They will now be M,W,F at 4 pm to accomodate the soccer team that has moved from Fridays to Thursdays.

If you missed the Affiliate Team tryouts on Saturday you need to workout at 6:30am and 6:30pm on Monday, no exceptions.  The girls are Alli, Brooke, and Sidni but the guys spots are still up for grabs.

It's gonna be 62 and Sunny and we're gonna enjoy the hell out of it!

WOD

Run 400m

50 Squats

4 Rounds for time

Challenge: Core Circuit

Thoughts: How is everyone doing on the Paleo Challenge?  First week is done, probably easy for most of us, weekend may have been a little tough.  I couldn't help myself last weekend at Jessica's 30th birthday...I had a few brownies and lost a couple points.  I even tried to get Boden to eat Brownies so I could blame it on him, but he didn't want any.  All he wanted was meatballs and strawberries.  Darn caveman child, making me look bad.  If some of you were bad on the weekend don't worry, we're gonna get after it this week.  Hopefully we'll have some more video's from Terry but in the meantime keep checking out www.terryshanahan.com and copying his recipe's.  I should also mention that Jessica had been kicking ass and has lost 15 pounds in the past month or so.  Keep it up girl!

Some of our friends from Ufans.net got together a little Saturday group for a weight loss and fitness challenge.  Can't wait to see how they do in 8 weeks!

The rower is not fun when followed by 40 squats.

03.27.10 Saturday WOD

Hopper Deck for the 7am and 10am classes today.  Affiliate Team tryouts will do 2 workouts at 8am and 11am.  There will still be an intro class at 8am, if any of you have friends or family that want to try Ute CrossFit.  The affiliate team tryouts will consist of the following workouts.

WOD 1

8 Deadlift 250/155

25 Box Jumps 24/20"

3 Rounds

Rest Exactly 5 minutes

25 chest to Bar Pull-ups

25 Burpees

Score is total time to complete everything.  Rest time will be strictly monitored.

WOD 2

in 20 minutes do the following

1 mile run

AMRAP

1 rope climb

10 Ring Push-ups

25 squats

10 Wall Balls

WOD will be scored on # of Rounds completed

 

Another pic from Dan Ray's trip to Alaska.  You can see the helicoptor about to land at the top. 

 

03.25.10 WOD

WOD

400m Run

15 Douuble Unders

25 Push-ups

35 Box Jumps

45 Lunges

800m Run

45 Squats

35 KB Swings 24/16

25 Pull-ups

15 Double Unders

400m Run

Challenge: Chest to Bar Pull-ups

Scaled Push-ups 

03.25.10 WOD

Affiliate Team Tryouts:  We've got a few people who can't make it Saturday so I'm giving everybody 2 options if you are interested in the affiliate team.  You can workout Saturday, you will do a WOD at 8:30am and another at 11:30am.  Your other option is to do the workouts on Monday.  Monday times will be 6:30am and 6:30pm for the two workouts.  Workouts will be announced Friday :-)

WOD

Each person will start at a different station and complete Intervals of the following:

Rowing

Push-ups

Squat Jumps

Ski Erg

Kettlebell SDHP's

Mt. Climbers (rest in pushup position)

KB Swings

Split Jumps

Jumping Pull-ups

At each Station you will go hard for 30sec, then rest for 30sec for 2 Rounds.  That's a total of 2 min at each station, 9 stations...18 minutes.

Challenge:  400m Run for time

Boden "el SledgeO" Hackenbruck 

Byron brings effort and intensity every day, and it pays off. 

03.24.10 Test Your Go

Go: def-  Being able to keep moving no matter how tired you are and how much your mind keeps telling you to slow down or take a break.

Okay, that's Ute CrossFit's definition of "GO"  Today we'll be testing it.  Testing your strength, accuracy, coordination, and mental toughness.  Have fun with it.  Hope you are all eating well and feeling great, keep up the great work and keep asking us any questions you may have, that's what we're here for!

KAREN

150 wallballs

for time

Challenge:  Muscle-ups

The ball is my friend.

03.23.10 Nap=5 points!

I managed to get a 45 minute nap in today on the lovely futon, got my 5 points Sunday.  What changes/sacrifices are you guys doing to get your 5 points?  Post thoughts to comments.

We still need some of you to get pictures taken for "before and after" shots.  If you are willing, let us know. 

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Regionals Team Tryouts will be this Saturday.  Plan on being available for a workout sometime around 9 am and another around Noon or 1 pm.  So far I have had interest from Brooke, Melanie, Sidni for the girls and Bryan, Kaleo, Austin, Dan, Terry and Adam for the guys.  Please let me know if you are interested.  Again you must be available to travel to Puyallup, WA on May 15-16, we are working on raising some money to help pay for the trip, the entry fee has been taken care of. 

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WOD

 10x Front Squat (use about 75% of 1RM)

10x Ring Dip (scale so they are still difficult)

3 Rounds for time

Challenge: L Hold hanging from bar. 3 attempts for Max time

Strength Work: 4x20 Deadlift LIGHT, work on form (35% of 1RM)

Still think eating fat makes you fat?  Terry, pictured claims he probably gets 50-60% of his calories from fat.  Tommy eats a very similar diet (with a few more cheats).  No more excuses, start eating like a caveman/cavewoman and feel the difference.  Your body will thank you. (and your heart, and your arteries, and your kidneys, and your pancreas...)

 

 

03.22.10 Paleo Day 3!

Please go to www.terryshanahan.com and check out the video's and recipe's.  They're toward the bottom on the right hand column.  My favorite is tuna cup, I use tuna sometimes and chicken sometimes.  Also eat the oatmeal pancakes about once a week for a treat, AWESOME.  There's a bunch though and they're all practical, as well as yummy!

Sleep, Sleep, Sleep!

WOD: HELEN

400m Run

21 KB Swings

12 Pull-ups

3 rounds for time

Challenge: Tabata Thrusters